Almost halfway thru the Couch Potato to 5K

We're in week four of our training program and at the end we will be almost halfway through the Couch Potato to 5K nine week program.

Week 4 gets even more interesting. You ready?

Do this three days a week. I do mine Monday, Wednesday, and Friday mornings.

Start with a brisk five-minute warmup walk

Then do the following;

Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)

Walk 1/4 mile (or 2 1/2 minutes)

Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)

Don't forget the cool down walk and to stretch.

Couch Potato to 5K continues with Week 3

I don't know about you, but I am really enjoying this Couch Potato training program. Having the program makes having weekly goals simple. And actually achievable.

Weeks 3 of the Couch Potato Program changes things up a little bit. You ready?

Start with a Brisk five-minute warmup walk
The do TWO repetitions of the following:

Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)

Jog 400 yards (or 3 minutes)
Walk 400 yards (or 3 minutes)

Don't forget the five-minute cool down walk at the end and to STRETCH.

Couch Potato to 5K - Week Two

My journey to a half-marathon continues this week, with week two of Couch Potato to 5K workout.

How did you do last week?

I felt pretty good at the end of the week. This morning's workout was a little challenging. I mean I had to jog 90 seconds straight. Sheesh! But I did it.

Join me for the fun and the routine and let's see what happens.

Week 2: Monday, Wednesday, Friday

Brisk five-minute warmup walk
Alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes
Cool down for another five minutes

Tuesday and Thursday are cross-training days. These days you build muscles or play another sport so you strengthen muscles. Strengthening is just as important as the running because strong muscles prevent injuries.

My Tuesday and Thursday workouts Week 2 include walking on a high incline, abdominal exercises, along with light weights for arms and legs.

For cross-training exercises I'm doing lightweight bicep curls and tricep presses. I also do flies to work chest muscles. I do these on a fitness ball so I have to balance myself. My leg workout consists of wall squats, no weights and calf raises. One day a week I do walking lunges.

Journey to a half-marathon

A friend of mine sent me a link to a half-marathon race in Ireland. Talk about a siren song. I only debated doing it for about a day. The next day I signed up.

Nope, I have never run a half-marathon in my life. Only the past year or so have I run 5Ks or 5-mile races. But hey! Why not set a goal for yourself, right? And if you're going to set a goal, you might as well make it BIG.

I have eight months to get prepared for this race and I thought I'd invite you along for the journey. I've already done two 5K runs this new year and I've signed up for thirteen more. These races will keep me motivated for the long-term goal.

Along the way though, I have to get in shape and get ready. I'm starting out my journey with the Couch-to-5K workout and I'll continue on from there.

There is no dieting in this effort. Only continuing to eat right.

The workout to prepare for the races is key. Especially when I'm one of those people who can't actually run. I mean, yes, I can run, but not gracefully and not without a lot of sucking wind. According to some friends, the way past this is to try the Couch-to-5K workout for nine weeks.

Join me for the fun and the routine and let's see what happens.

Week 1: Monday, Wednesday, Friday

Brisk five-minute warmup walk
Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes
Cool down for another five minutes

Tuesday and Thursday are cross-training days. These days you build muscles or play another sport so you strengthen.

My Tuesday and Thursday workouts Week 1 include walking on a high incline, abdominal exercises, along with light weights for arms and legs.

Hope you'll join me on this journey and share your experience and fun.